Janda Sit-up
Expert Advice
Actively contract your hamstrings by pulling your heels towards your body to deactivate the hip flexors, making the abs work harder.
How-to-do Steps
- Lie on your back with knees bent and hands behind your head.
- Have a partner hold your feet or hook them under a sturdy object.
- Pull your heels towards you to engage your hamstrings.
- Perform a sit-up by lifting your torso towards your thighs while keeping the neck neutral.
- Slowly lower back down to the starting position.
Track Janda Sit-up in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Janda Sit-up primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Janda Sit-up work?
Janda Sit-up primarily targets the Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Janda Sit-up?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Janda Sit-up suitable for beginners?
Yes, Janda Sit-up is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
